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Bitilasana

Koe Houding | Cow Pose

Relaxes the spine
Chestopener
Stretches the chest & abdomen

Contra-indications:

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GETTING INTO THE POSE

From a kneeling position with the hands directly under the shoulders and knees under the hips.
Firmly press the instep of the foot into the mat and spread the fingers wide.
Inhale: arch the back, sternum moves forward and up, pelvis tilts and sitting bones point upwards, abdomen moves toward the floor.
Shoulders away from the ears.
Gaze forward and slightly up.

BREATH

Breathe towards the chest.

GETTING OUT OF THE POSE

Exhale: tilt the pelvis back to a neutral position and straighten the back.

- Or -

Exhale and go on to marjaryasana for a cat-cow movement.

PREPARATORY POSES

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SUBSEQUENT POSES

Marjaryasana | cat pose
Bhujangasana | cobra pose

REPLACEMENT POSES

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